The Main Source of Key Carbohydrates

Though all carbohydrates provide 4 calories per gram, it's best if you get your carbs from nutritious sources to optimize your energy and support your health. Five main types of foods provide you with key carbohydrates. The Institute of Medicine recommends you consume at least 130 grams of carbs every day, or 45 to 65 percent of your calorie intake from carbs. This equals 225 to 325 grams of carbs per day if you’re consuming a 2,000-calorie diet. If you have type 2 diabetes, control your portions of high-carb foods as directed by your doctor or dietitian.

Whole Grains

Whole grains are not only an excellent source of carbohydrates, they are rich in fiber, protein, vitamins and minerals. The U.S. Department of Agriculture’s ChooseMyPlate.gov encourages you to eat at least half of your grain intake from whole grains. Examples include bulgur, whole-grain bread, quinoa, brown rice and oatmeal. MedlinePlus reports that one-third cup of rice or pasta, or one-half cup oatmeal provides you with about 15 grams of carbohydrates.

Legumes

Legumes are also packed with nutrients, especially fiber and protein. The fiber in legumes can help control your cholesterol levels, reduce your risk for heart disease and support a healthy body weight. A review published in a 2005 edition of the journal “Nutrition” reports that dietary fiber can help prevent obesity. The Dietary Guidelines for Americans 2010 recommend women and ment respectively consume at least 25 and 38 grams of fiber daily. According to the National Heart, Lung and Blood Institute, one-third cup of legumes, such as chick peas, lentils, pinto beans or kidney beans, provides you with about 15 grams of carbohydrates and 80 calories.

Fruits

Fruits are a key source of carbohydrates, and they are high in fiber and packed with vitamins. The Dietary Guidelines for Americans 2010 encourage you to eat 2 cups of fruit each day when following a 2,000-calorie diet. According to the National Heart, Lung and Blood Institute, one small piece of fruit or 1 cup of melon cubes or berries contains about 15 grams of carbohydrates and about 60 calories.

Starchy Vegetables

The carb and calorie content of starchy vegetables is similar to that of whole grains. Starchy vegetables, such as green peas, corn and sweet potatoes, all contain about 80 calories and 15 grams of carbohydrates in one-half cup portion. Non-starchy vegetables, such as broccoli, zucchini, cucumbers, tomatoes and leafy greens, all provide about 5 grams of carbs per serving.

Milk and Yogurt

Dairy foods are loaded with protein and other beneficial nutrients, such as calcium and vitamin D. Not all dairy products are rich in carbs, however. In fact, cheese and cottage cheese usually contain less than 5 grams of carbs per serving. However, according to the U.S. Department of Agriculture Nutrient Data Laboratory, 1 cup of skim milk provides about 12 grams of carbs, and 1 cup of plain, low-fat yogurt contains about 17 grams of carbohydrates.

About the Author

Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.